Leafy Green Vegetables are an essential component of a balanced diet. They’re high in vitamins, minerals, and fibre while also being low in calories. A diet plentiful in leafy greens has been revealed to lessen the risk of heaviness, heart disease, high blood pressure, and mental decline, amid other things.
Here are 12 of the healthiest leafy green veggies you should consume.
Due to its many vitamins, minerals, and antioxidants, kale is regarded one of the most nutrient-dense vegetables on the world.
One cup (67 grammes) of raw kale, for example, contains 684 percent of the Daily Value (DV) for vitamin K, 206 percent for vitamin A, and 134 percent for vitamin C.
It also contains antioxidants like lutein and beta-carotene, which help to minimise the risk of oxidative stress-related disorders.
Kale is best taken raw to get the most out of what it has to offer, as cooking might alter its nutritious profile.
Immature greens made from the seeds of vegetables and herbs are know as microgreens. They are usually 1–3 inches (2.5–7.5 cm) in length.
They’ve been employ as a garnish or decoration since the 1980s, but they have a lot more functions.
They’re pack with colour, flavour, and nutrients despite their small size. Microgreens contain up to 40 times more nutrients than their mature counterparts, according to one study. Vitamins C, E, and K are among these nutrients.
Microgreens may be cultivate all year round in the comfort of your own home, making them readily available.
Collard greens, like kale and spring greens, are loose leaf greens. They have thick leaves that have a slight bitterness to them.
They have a texture comparable to kale and cabbage. Their name is resultant from the term “colewort.”
Collard greens are high in calcium, as well as vitamins A, B9 (folate), and C. When it comes to leafy greens, they’re also one of the top providers of vitamin K. In fact, one cup of cooked collard greens (190 grams) contains 1,045 % of the daily value for vitamin K.
The importance of vitamin K in blood clotting is well-known. In addition, more research is being done to see if it can help with bone health.
Spinach is a common Leafy Green Vegetables that may be use in a wide range of meals, such as soups, sauces, smoothies, and salads.
One cup (30 grams) of raw spinach contains 181 percent of the daily value for vitamin K, 56 percent of the daily value for vitamin A, and 13 percent of the daily value for manganese.
It’s also high in folate, which aids in the synthesis of red blood cells and the prevention of neural tube abnormalities during pregnancy.
Low folate consumption during the first trimester of pregnancy was reveal to be one of the most preventable risk factors for the neural tube defect spina bifida in one study.
Cabbage is made up of clusters of thick leaves that come in a variety of hues, including green, white, and purple.
It, like Brussels sprouts, kale, and broccoli, is a member of the Brassica family. This plant family’s vegetables contain glucosinolates, which give them a bitter taste.
Foods containing these plant components have been show in animal experiments to have cancer-protective qualities, particularly against lung and esophageal cancer.
Another advantage of cabbage is that it can be ferment and made into sauerkraut, which has a number of health benefits, including improve digestion and immune system support. It might even help you lose weight.
Greens from beets
Beets have been tout as having health benefits since the Middle Ages.
They do have a high nutrient profile, however while beets are regularly utilise in recipes, the leaves are sometimes overlook.
It’s a shame, because they’re edible and high in potassium, calcium, riboflavin, fibre, and vitamins A and K. Cooked beet greens offer 220 percent of the daily value for vitamin A, 37 percent of the daily value for potassium, and 17 percent of the daily value for fibre in just one cup (144 grams).
They also include the antioxidants beta-carotene and lutein, which may help to minimise the risk of macular degeneration and cataracts.
Beet greens can be use in salads, soups, or as a side dish when cook.
Watercress is a Brassicaceae family water plant that is connect to arugula and mustard greens.
It has been use in herbal medicine for ages and is consider to have therapeutic effects. However, no human research have yet to back up these claims.
Watercress extract has been discover to be effective in targeting cancer stem cells and inhibiting cancer cell multiplication and invasion in test tubes.
Watercress is a fantastic accent to neutrally flavoured recipes because of its bitter and mildly peppery flavour.
Romaine lettuce is a popular Leafy Green Vegetables with thick, dark leaves and a strong centre rib.
It is a popular lettuce, especially in Caesar salads, because of its crunchy texture.
It’s high in vitamins A and K, with one cup (47 grams) supplying 82 percent and 60% of the daily value for these nutrients, respectively.
Furthermore, studies in mice revealed that lettuce lowered blood lipid levels, potentially lowering the risk of heart disease. More research on these benefits in people is need.
Swiss chard features dark green leaves with a red, white, yellow, or green stalk. It is from the same family as beets and spinach and is frequently use in Mediterranean cooking.
It has a somewhat earthy flavour and is high in minerals and vitamins like potassium, manganese, and vitamins A, C, and K.
Swiss chard also includes a flavonoid called syringic acid, which has been show to help reduce blood sugar levels.
Oral treatment of syringic acid for 30 days improved blood sugar levels in rats with diabetes in two minor investigations.
However, it’s worth noting that these were small animal trials, and there’s no human evidence to back up the idea that syringic acid can help with blood sugar control.
Arugula, also known as rocket, colewort, roquette, rucola, and rucoli, is a leafy green that belongs to the Brassicaceae family.
It has a somewhat peppery flavour and little leaves that can be use as a garnish or add to salads. It can also be utilise for cosmetic and medical purposes.
It’s high in minerals like pro-vitamin A, carotenoids, and vitamins B9 and K, just like other leafy greens.
It’s also a good source of dietary nitrates, a molecule that your body converts to nitric oxide.
Though the effects of nitrates are debatable, some research suggests that by widening blood arteries, they may assist increase blood flow and lower blood pressure.
The Cichorium family includes endive (pronounced “N-dive”). It’s not as well-known as other leafy greens, maybe due to its difficulty in cultivation.
It has a nutty, moderately bitter flavour and is curly and crisp in texture. It’s delicious either raw or cooked.
One-half cup (25 grams) of raw endive leaves provides 72 percent of the daily value for vitamin K, 11 percent for vitamin A, and 9% for folate.
It also contains kaempferol, an antioxidant that has been demonstrate in test-tube tests to reduce inflammation and inhibit cancer cell proliferation.
Bok choy is a Chinese cabbage variety.
It has thick, dark-green leaves that work well in soups and stir-fries.
Bok choy is high in selenium, a mineral that helps with cognitive function, immunity, and cancer prevention.
Selenium is also necessary for normal thyroid gland function. This gland, which is located in your neck, produces hormones that are important for metabolism.
Low selenium levels were link in an observational research to thyroid disorders as hypothyroidism, autoimmune thyroiditis, and enlarge thyroid.